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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: jcolleran

In the 31 days ending Mar 31, 2019:

activity # timemileskm+m
  Ultimate Frisbee17 25:25:00
  Orienteering3 2:32:40 9.73(15:42) 15.65(9:45) 19013c
  Strength3 2:05:00
  Running4 1:37:05 9.73(9:59) 15.66(6:12)
  Total21 31:39:45 19.46 31.31 19013c

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Sunday Mar 24, 2019 #

Running warm up/down (Warm Up) 13:30 [3] 1.44 mi (9:23 / mi)
ahr:153 max:183 shoes: Icebugs Spirit5 OLX Studded Ru

Warm up before long

Orienteering race 1:13:46 [4] **** 6.4 km (11:32 / km) +190m 10:02 / km
ahr:174 max:191 13c shoes: Icebugs Spirit5 OLX Studded Ru

My watch stopped recording after 15 min...rip

Saturday Mar 23, 2019 #

Running warm up/down 12:45 [3] 1.45 mi (8:47 / mi)
ahr:170 max:188 shoes: Icebugs Spirit5 OLX Studded Ru

Warm up before middle race

Orienteering 36:42 [3] 2.81 mi (13:04 / mi)
ahr:184 max:203 shoes: Icebugs Spirit5 OLX Studded Ru

It was hot. It was in the desert. There was a lot of rocks. It was very technical. I love cliffs...they're very helpful.

Running warm up/down (Cool down) 6:30 [3] 0.63 mi (10:19 / mi)
ahr:171 max:182 shoes: Icebugs Spirit5 OLX Studded Ru

Cool down with Caroline.

Thursday Mar 21, 2019 #

Ultimate Frisbee (Game) 1:40:00 [3]
ahr:137 max:188

We lost in universe point...7-8! Ughhhhh. Didn't have a great warm up. But I played fantastic. I layed out like 6 times and it I caught some really fantastic catches. It was super intense...I loved it. I also landed on my head...it was rough

Wednesday Mar 20, 2019 #

Ultimate Frisbee 1:20:00 [3]
ahr:123 max:179

Lots of scrimmaging. Worked through zone offense. I played hard but then I got frustrated and took a point off.

Tuesday Mar 19, 2019 #

Ultimate Frisbee (Game) 1:40:00 [4]
ahr:140 max:181

Oh man this was an intense team. One of the best teams in the state. We had 3 points and they ended the game early by scoring 13...oh well. Scored one and assisted another. I played pretty well.

Monday Mar 18, 2019 #

Ultimate Frisbee 1:30:00 [3]

Oh my it was hot out...Seattleites don't do 70 degrees weather and exercise. Started out slow but picked it up with a good scrimmage, had some awesome deep throws.

Sunday Mar 17, 2019 #

Running 57:00 [3] 5.5 mi (10:22 / mi)
shoes: Brooks Adrenaline Gts 18 Runni

Much climb. Much hills. I haven't done a long run in awhile...this hurt. It was super sunny which is hard for me.

Friday Mar 15, 2019 #

Ultimate Frisbee 1:10:00 [3]
ahr:118 max:171

Fifa warm up and then a box drill. Really laid back second half of practice. Played some mini and then I got deadlegged in the calf and it was painful...so I was done for the day.

Thursday Mar 14, 2019 #

Ultimate Frisbee (Game) 1:45:00 [3]
ahr:134 max:177

Game against Holy Names and we won!! 9-8 and I scored 3 points and assisted 5...so happy about that. Was only off for one short point :)

Wednesday Mar 13, 2019 #

Ultimate Frisbee 1:00:00 [3]
ahr:130 max:175

Warmed up with the FIFA warm up. Then did a few drills with the middle schoolers. Then did a box drill. Then we scrimmaged.

Tuesday Mar 12, 2019 #

Ultimate Frisbee (Game) 1:15:00 [3]
ahr:117 max:172

First game against Bush!

Monday Mar 11, 2019 #

Ultimate Frisbee 1:30:00 [3]
ahr:111 max:163

Started with a cutting drill (mostly for handlers). Then we did a box cutting drill. Played some box and then scrimmaged! I played the whole time :) FIRST GAME TOMORROW!

Saturday Mar 9, 2019 #

Ultimate Frisbee (Game ) 1:45:00 [3]
ahr:123 max:163

I have no idea why but we warmed up for an hour. 15 minutes if throwing and then went into some cutting drills and then 4 v 4. Then we had a 90 minute game and I want in the whole time so I'm going to guess about 45 minutes of play. We played a team from Cali who were should've beat but we didn't (although we won the second half!)

Ultimate Frisbee 50:00 [3]
ahr:132 max:150

Game #2! Only had 15 minutes in between this and the last game so quick turnaround. We played Red Team and lost (which was expected) but we lost by way less than last time we scrimmaged. Another 90 minute game.

Ultimate Frisbee 1:00:00 [3]
ahr:103 max:130

Another 15 minutes break before GAME #3. This game was really laidback because we were winning 10-0 and then won 15-3. I played a lot which was fun.

Running warm up/down (Warm Up) 7:20 [3] 0.71 mi (10:20 / mi)
ahr:148 max:180 shoes: Brooks Adrenaline Gts 18 Runni

Really didn't get the warm up I wanted in because I didn't want to be the last start. But I took it slow, especially since I was sore from the tournament.

Orienteering race (Night O) 42:12 [3] 2.94 mi (14:21 / mi)
ahr:157 max:193 shoes: Brooks Adrenaline Gts 18 Runni

Night O at lynndale park! Took this course slower because I didn't want to kill my body today but it was really fun. Messed up on 1 because I couldn't see the trail so i entered the woods too early (maybe 30 sec loss) and I messed up on 7 (which ended up being 7 min) both mistakes because it was dark out but that's the challenge. Otherwise it was a blast.

Friday Mar 8, 2019 #

Ultimate Frisbee 1:20:00 [3]
ahr:119 max:164

Started with the FIFA warm up for practice. Did some throwing. Mostly scrimmaged Varsity against JV, but I got to guard our coach (who was playing on JV) so I had to really step it up.

Thursday Mar 7, 2019 #

Strength 50:00 [3]
ahr:126 max:172

Started with 1 set of 2 min of each:
L sprints left
L sprints right
Medicine ball throws left, right, center
Shuttle sprints
Shuffle - sprint

Then 2 sets of:
15 rope slams
40 rope waves
8 bosu lunges (each side)
6 prisoner lunges (each side)
15 Skating box jumps
8 box jumps

Ultimate Frisbee 30:00 [3]
ahr:126 max:165

Scrimmaged for the last 30 min of practice.

Wednesday Mar 6, 2019 #

Ultimate Frisbee 40:00 [3]
ahr:115 max:155

Spent the first 15 min watching a thing on zone defense (not included in time) and then we spent the last 40 minutes scrimmaging and it was snowing :)

Strength 35:00 [3]
ahr:119 max:164

The other part of practice was spent in the weight room and I forgot to take a picture so idk what we did but it was similar to the other strength days.

Tuesday Mar 5, 2019 #

Ultimate Frisbee 1:30:00 [3]
ahr:128 max:182

Started with a lap around the field, then the FIFA warm up, and then some throwing and cutting to the open space...my legs are tired. Then we did some sprint conditioning. Then we scrimmaged, good practice

Monday Mar 4, 2019 #

Ultimate Frisbee 1:30:00 [3]
ahr:130 max:181

Did some warm up throwing in the gym. Then we scrimmaged 5 on 5. Then we did a nice 5 min jog around campus. Then we did some cutting drills and then worked on our endzone play.

Sunday Mar 3, 2019 #

Ultimate Frisbee 2:00:00 [3]
ahr:112 max:167

Warmed up with the FIFA warm up. Did some drills and throwing. Then did a huck long drill with lots of running. 2nd hour was pure scrimmage...yay!!

Saturday Mar 2, 2019 #

Ultimate Frisbee 1:30:00 [3]
ahr:125 max:164

Lots of scrimmaging and I got to mark our coach who is super good so that was exciting. Everyone left after an hour so him and I three for the next 30 min and worked on cutting and different throws.

Friday Mar 1, 2019 #

Strength 40:00 [3]
ahr:130 max:160

Instead of ultimate practice, we did a workout while we waited for our placement meetings with coaches (made varsity for year 3).

3 times:
Single Leg Balance (Front-Center-Back) x5 (each side)
Banded Shuffle x30 (each leg)
Banded Monster walk x30 (each leg)
Bosu Squat x10
Knee Drive x6 (each leg)
S.L. Box Hop x6 (each leg)
Push press (25 lbs) x10
Wood Chopper x10 (each arm with 30 lbs)

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